Oct ’19

Angel Oak CrossFit – Barbell

Warm-up

A: Warm-up (No Measure)

2 – 3 min bike/row

banded shoulder

2x w/ barbell:

5 Snatch Grip DL, 5 PSn Pos 1, 5 BNPP, 5 tempo OHS

Weightlifting

B: Hang Power Snatch (EMOM 8 x 1)

extended WU/snatch complex prep

Weightlifting

C: Low Hang Snatch + Snatch

3 every :90 x 3 sets (50-60%)

2 every :90 x 3 (60 – 70%)

1 every :90 x 5 (70+%) Build

Cool Down

Metcon (No Measure)

roll shoulders!